Monday 12.8.2014 Crossfit Teens
Gymnastics Pull up review -Banded -Jumping -Strict Weightlifting Back Squat 12×2- coach loaded bar WOD 4 Rounds 10 back squats -15/25 lbs 10 bar hop burpees 10 weighted lunges (L+R=2) Extra Credit partner med ball sit ups 30 for each partner
12.7.14 Box Brief
CrossFit Hoodies Have arrived. If you pre-ordered pick yours up at the Box. Only a few extras were ordered. If you want one ask your Coach. CrossFit Holiday Party 2.13.14 @ Kelly’s Taproom 6-8pm PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Sunday Barbell Club 12.07.14
@ CFML A: Hang Snatch (1×1) 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) Drop 15%, 3×2 (small jumps if possible) 35 min: 12-18 sets total -: Hang Snatch (1×2) B: Overhead Squat (3RM) Challenge: Max weight, 1 miss allowed, women 50% bonus 25 min X: Clean Pull Complex (3x1x80%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift […]
Sunday 12.7.14 Competitor WOD
Rest Day
12.6.14 Box Brief
12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am and 9:30am (babysitting will be available at both times) 12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm Progenex Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Saturday 12.6.14 Competitor WOD
Weightlifting 1RM Clean and Jerk Complex • 2 Power Cleans + 1 Power Jerk WOD “Dog Fight” Partner Up! EMOM for 30min 1 Clean Complex (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Clean Complex = Clean + Front Squat + STOH **Rotate partners every round **Score completed rounds **Pull Ups – modify […]
12.5.14 Box Brief
12.6.14 – Holiday Amazing Race • Rain or shine the Holiday Race is on, dress accordingly • CrossFit Main Line will NOT hold classes • CrossFit R5 will be open 8:30am and 9:30am (babysitting will be available at both times) • Chiropractic adjustments before the race. Donations will go to the CrossFit Main Line and […]
Friday 12.5.14 Competitor WOD
Max Effort Upper Strength Floor Press (1RM – in less than 10 reps after 50%) WOD “False Flags” 7 Rounds 200m Row 1 Snatch **Only 1 attempt to complete a full snatch each round. If you fail do not count towards score **Score total weight moved and time of completion in comments **20min Time Cap Special […]
Thursday 12.4.14 On-Ramp
Class #2 @ R5 Skill Review: Squat Up Right Row Push Up New Skill: Dead Lift Standing Press Push Press Push Jerk Complete: 10min AMRAP (As Many Rounds As Possible) x10 Dead Lift (45,15) x10 Push Press (45,15) 12.6.14 – Holiday Amazing Race • CrossFit Main Line will NOT hold classes • CrossFit R5 will […]
Thursday 12.4.14 Competitor WOD
Dynamic Effort Lower Strength Back Squat (4×3 @ 80% 1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats Special Strength 10×3 Racks Pulls @ 40% 1RM + micro band **30sec rest between each set Special Strength 3×8 band […]
